Most people "Push down" to ride thier bikes.... Is this you? It is still me sometimes.... The best technique is a completely smooth circle around the pedals... No more pressure on the down than you give the up... Here are a couple exercises to train yourself to have better technique....
9-3's - If looking at your crank imagine it as a clock where the back is the 9 position and the front is the 3 position... practice pushing from the 9 to the 3 position... This will give you good technique at the top of the crank...
Shoelaces - When doing your workouts practice lifting your foot up and having the top of your foot touch your shoelaces... This works different leg muscles that you will need when you have a completely circular pedal stroke.... Do repeats of this....
The pedal down stroke is easy for all of us and works specific leg muscles... Constant pressure on the bottom and top of the strokes will make you a better cyclist and conserve your leg energy that much more as well....
Enjoy the ride.
Train Hard, Race Hard
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